Please share an interesting fact about strength training.

One: Myth: one must lift heavy weights to become strong.

No: No pain, no gain is a myth. Strength training should not hurt. If it does, stop!

People: Myth: people tend to believe that strength training is not as good for you as cardiovascular exercise.

Programs: Programs for body building do not mesh with strength training!

Some: Some people believe you need to use Anabolic steroids to get pumped. Not a good idea.

Good: Good outdoor physical labor can do as much as "formal" exercise.

There: Myth: there is no aerobic component to strength training.

Repetitions: Repetitions build tone while increasing weights build mass.

If: If you have a good heart, bicycle movement for arms with weights or at gym on machine is excellent!

Most: Most gym goers make the mistake of rapidly doing an exercise. All motion should be smooth and slow.

Swimming: Swimming is an excellent substitute for strength training.

You: Myth: you lose flexibility and become muscle bound!

If: Myth: "even if you lift weights properly you will lose flexibility.".

Cardio: Cardio interval training may be better than strength but be balanced in all routines. Music helps!

Strength: Strength training should not be done daily. Muscles are broken down during and need to recover.

Weight: Weight training helps you loose weight and burn calories even long after the routine is complete.

Strength: Strength training requires exercise against resistance. Free weights, machines or isometric. No substitution.

Increased: Increased lean body mass increases specific dynamic effect therefore body burns more calories.

Taurine: Taurine is an Amino Acid that may help in gaining muscle, over and above we get naturally!

Strength: Strength training twice a week can accelerate weight loss compared to doing just aerobic exercise.

I: Myth: to make significant gains i need to lift "hard" every day.

Alternate: Alternate daily with cardio or yoga on your day off.

Try: Try sprints/speedwork or jumping to increase the speed/strength of a muscle group. (eg. Clap with pushup).

There: There are fast twitch and slow twitch muscles. Strength & speed come from building up fast fibers.

Yoga: Yoga comes in many forms. Even the most basic form will help strengthen the core and abdominals.

Jack: Jack lalaine maintained strength training well into his 80's and could tow boats while swimming.

For: Myth: men with big muscles attract beautiful, smart, rich, and successful mates.

As: As we age, strength training and maintenance of muscle tone and strength is important.

Doesn't: Doesn't have to be done at the gym. There are many guides to show you how to do it at home with minimal equipment.

Isometric: Isometric contraction is a brutally powerful way to increase shredding your muscles.

Strength: Strength training does not require extra weights; changing speed and range of motion can be enough.

You: You burn calories while strength training, and the new muscle burns more calories than fat at rest!

Make: Make sure flexibility training is part of your strength training - don't end up a tight pretzel!

Using: Using your own body weight in increasingly difficult positions to improve strength and balance.

To: To increase strength with less risk of injury, use lighter weight using very slow movements.

Myth:: It's a myth that: women will build excess muscle if they lift heavy weights.

Swimming: Swimming and walking instead of using weights.

Avoid: Avoid Lactic Acid soreness by lifting heavy, few reps and 2-3 minutes of rest between sets. Power!

You: You are never too old to produce new muscle through resistance weight or body weight training.

Vary: Vary your strengthening to include isometric, isotonic, and eccentric muscle contractions.

Band: Band therapy and isometrics can be good substitutes for weight lifting.

To: To stay fit and decrease the load, try swimming.

Myth:: It's a myth that: you get the best results from working the same muscles everyday and never missing.

Ingesting: Ingesting protein within 45 minutes of finishing your work out will accelerate your strength gains.

Having: Having more lean muscle enhances your bodies metabolism and blood sugar regulation.

Women: Women lack enough testosterone to become big and bulky from lifting. They just get stronger!

Show: Show me a good loser, and i'll show you a loser. Vince lombardi.

Strength: Strength training at home as a busy mom: lifting baby, stroller, baby bag; it all works!

Weight: Weight training decreases risk of bone fractures as we age!

Building: Building muscle increases your metabolism and lowers your risk of diabetes mellitus type 2.

Weigh: Weight training is terrific for anyone if done in a safe manner. It's not just for buff people.

Work: Work up slowly on the weights to avoid injury.

Yoga: Yoga is a great alternative to traditional weight training and is a great aerobic workout too!

All: All daily activities can be considered strength training exercises. Use the stairs, walk don't sit.

Strength: It's a myth that: strength training is appropriate for everyone.

Use: Use ur own body weight... Push ups, pull ups , dips, lunges, but find out proper technique.

TO: To get strength- u need repeatition start with weight and lift 5-10-15 times daily may be twice.

Bent: Bent over barbell row for good technique and power.

Resistance: Resistance training is great for your body, gets you strong and flexible, ; not injuring your joints.

If: If done properly, yoga can be a surprisingly effective method of strength training.

A: A healthy alternatives to strength training are swimming or water aerobics!

Get: Get a " buddy" to train w/you;motivational and less likely to quit!

Ignore: As a runner, I do hill workouts. As a kayaker, i paddle upstream. Sit ; push-ups, planks all good!

Ignore: Eating protein does not increase muscle mass. It is digested, broken into essential amino acids.

Ignore: Your body is its own weight training that you carry with you; use it instead of "weights.".

Ignore: Increasing your muscle mass helps weight loss, through increased basal metabolic rate.

Ignore: When strength training, it's important not to do the same type of cardio all the time. Mix it up!

Ignore: Moderate activity will maintain health. Walk 30+ minutes a day to stay active ; lift light weights!

Ignore: Most women will not become muscle bound with intense strength training.

Ignore: To increase strength each workout should be a little more difficult than the preceding workout.

Ignore: Alternate workouts every month or so to mix up the results.

Ignore: Push ups, sit ups and a pull -up bar are important substitutes.

Ignore: Strength training does not make you "muscle bound" when properly performed.

Ignore: Avoid Anabolic steroids and hormones as their adverse mental/physical effects outweighs the benefit.

Ignore: Set your goals and go slowly. Make sure you allow plenty of rest in between.

Ignore: Getting big too fast to lift more may make you gain more fat than muscle.

Ignore: The healthiest to be is a balance between strength and endurance/aerobic excersizes!

Ignore: Remember protein supplements are just that, supplements. Keep your diet rich in lean proteins.

Ignore: Make sure to change up your workout to keep your muscles from getting used to a routine.

Ignore: You need to rest every other day between strength training so that the muscles and body has a time to recover.

Ignore: Strength training helps strengthen bones and build body mass.

Ignore: Strength training can increase lean muscle mass which will allow you to burn more calories at rest.